5 Tips For Great Sleep

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The quality of your sleep has an enormous impact on well-being (both physically and psychologically), and is partly affected by your bedtime routine.

Most people recognize the need for bedtime routines in children, but so often forget to honor the need for these routines as adults. Yet poor sleep affects us in the just the same way as it affects children: we feel irritable, stressed and can have difficulty concentrating during the day. The overall result is low mood and lowered productivity.

A good bedtime routine can result in significant reductions in problematic sleep.

Here are five tips for creating a mindful sleep routine:

  1. Make “power down” time a priority.
    Shut down those activities that stimulate your mind, such as work, emails, internet browsing and even watching TV. The general guideline is to try to avoid backlit devices at night (such as screens) because these are stimulating to the eyes and brain, sending the message that it’s daytime and therefore awake time. Try reading a book, taking a bath, listening to music or practicing some gentle yoga or meditation. Develop rituals that work for you.
  2. Try a brain dump if your mind is running on overdrive.
    Dump it all out. Write some lists, or simply use the “worry diary” technique and jot down all of the things you’re stressing about. Try not to do this right before bed, but rather before your “power down” time. This helps your mind let these things go. Once they’re written down, you can relax; there’s no chance you’ll forget them.
  3. Eat, drink and move mindfully.
    Caffeine isn’t “bad,” but it is a stimulant and should be used mindfully. If you’re experiencing sleeping problems, cutting back on caffeine (particularly after midday) is generally a good idea. It’s also a good idea to avoid eating a particularly heavy meal late in the evening — you want to go to bed satiated but not overly full. Some medications and supplements can also affect sleep so it’s best to get educated about what you’re taking. Remember that exercise is one of your best friends when it comes to managing overall stress levels. However, intense exercise late at night isn’t recommended for anyone experiencing sleeping problems. Experiment with your training routine and discover what works best for you. Perhaps your high-intensity training is best in the morning, leaving the evenings for yoga.
  4. Create the right environment for sleep.
    This generally means ensuring your bedroom is sufficiently dark enough, quiet enough and well ventilated to allow for good sleep. Take the time to study what works best for you in terms of temperature, light and noise. Less obviously, you might discover that your stress levels increase according to how much mess is in your personal space. These tricks work because they provide the foundation for a relaxed body, which is a precondition for a relaxed mind.
  5. Monitor your sleep, and keep a sleep schedule.
    Aim to go to bed and wake up at the same times every day. If you’re experiencing sleeping difficulties it’s also a good idea to keep a record of exactly when you do get to bed, how often (and for how long) you wake during the night and what time you get up. This information will be helpful for your clinician if you decide to visit your GP or a psychologist for help with sleeping.

5 Tips for Great Sleep

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cardiovascular disease, best home remedies for heart problems, home remedies for cat heart problems, home remedies for dogs heart problems, natural home remedies for ischemic heart disease, home remedy for heart muscle disease, natural home remedies for heart problems, home remedies of heart disease, quick home remedies for heart problems, home remedy for heart related problems, home remedy to heart disease, home remedies for dogs with heart disease, home remedies to improve heart function, home remedies to improve heart health, home remedies to improve heart pumping, home remedies to improve heart rate, home remedies to strengthen the heart, natural herbs to strengthen the heart, natural remedies to improve heart function, natural remedies to improve heart health, natural remedies to strengthen heart, natural remedies to strengthen heart muscles, natural remedies to strengthen your heart, green heart holistic health & pharmaceuticals inc, hands on heart holistic health care, heart healthy holistic, holistic approach to heart health, holistic health heart disease, holistic heart health and primary care, holistic heart healthy diet, holistic heart healthy foods, holistic nutritionist heart health, open heart holistic health, open heart holistic health guilford ct, open heart holistic health woodbury ct, wild heart holistic health, holistic heart health, heart to hands holistic health center, open heart holistic health ct, holistic diet for heart health, holistic health for the heart

5 Tips for Great Sleep

5 Tips for Great Sleep

The quality of your sleep has an enormous impact on general well-being (both physically and psychologically), and is partly affected by your bedtime routine. Most people recognize the need for bedtime routines for children, but often forget to honor the same need adults have for these routines. Poor sleep quality affects us in just the same way it affects children; we feel irritable, stressed, and can have difficulty concentrating during the day. The end result is low-mood functioning and  productivity.

A good bedtime routine can result in significant reductions in problematic sleep.

Here are five tips for creating a mindful sleep routine:

  • Make “power down” time a priority.
    Shut down those activities that stimulate your mind such as work, emails, internet browsing, and even watching TV. The general guideline is to try to avoid backlit devices at night (such as screens). They are stimulating to the eyes and brain, sending the message that it’s daytime and therefore awake time. Try reading a book, taking a bath, listening to music, or practicing some gentle yoga or meditation. Develop rituals that work well for you.
  • Try a brain dump if your mind is running on overdrive.
    Dump it all out. Write some lists, or simply use the “worry diary” technique and jot down everything you’re stressing about. Try not to do this right before bed, but rather before your “power down” time. This helps your mind let these things go. Once they’re written down, you can relax; there’s no chance you’ll forget them.
  • Eat, drink, and move mindfully.
    Caffeine isn’t “bad,” but it is a stimulant and should be used mindfully. If you’re experiencing sleeping problems, cutting back on caffeine (particularly after midday) is generally a good idea. It’s also a good idea to avoid eating a particularly heavy meal late in the evening; you want to go to bed satiated but not overly full. Some medications and supplements can also affect sleep so it’s best to get educated about what you’re taking. Remember that exercise is one of your best friends when it comes to managing overall stress levels. Intense exercise late at night, however, isn’t recommended for anyone experiencing sleeping problems. Experiment with your training routine and discover what works best for you. Perhaps your high-intensity training is best in the morning, leaving the evenings for yoga.
  • Create the right environment for sleep.
    This generally means ensuring your bedroom is sufficiently dark, quiet, and well ventilated to allow for good sleep. Take the time to observe what works best for you in terms of temperature, light, and noise. On the more subtle side of your bedtime environment, you might discover that your stress levels increase according to how disorganized or untidy your personal space is. These tricks work because they provide the foundation for a relaxed body — a precondition for a relaxed mind.
  • Monitor your sleep and keep a sleep schedule.
    Aim to retire to bed and wake up at the same times every day. If you’re experiencing sleeping difficulties, it’s also a good idea to keep a record of exactly when you do get to bed, how often you wake during the night, how long you remain awake, and what time you get up for the day. This information will be helpful for your clinician if you decide to visit your GP or a psychologist for help with sleeping.

 

The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice. … Never disregard professional medical advice or delay in seeking it because of something you have read or seen on our website.

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